Brit Cyc W3D3 Minute on / Minute off

• Cycling
• 59mTime
• 71Stress
• 0.85Intensity
• 25Popularity

About this workout

Push your limits with this intense VO2 max workout featuring 15 hard minutes on, followed by a minute of recovery. Perfect for boosting your aerobic ceiling and preparing for those steep climbs or race-day surges.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w) 85 rpm
• Active 1 min @ 55% (55w) 90 rpm
• Active 1 min @ 60% (60w) 95 rpm
• Active 1 min @ 75% (75w) 95 rpm
• Active 1 min @ 80% (80w) 95 rpm
• Active 1 min @ 85% (85w) 95 rpm
• Active 1 min @ 95% (95w) 95 rpm
• Active 1 min @ 100% (100w) 95 rpm
• Active 2 min @ 45% (45w) 85 rpm
• 2X
  • Active 15 sec @ 95% (95w) 125 rpm
  • Active 1 min @ 45% (45w) 85 rpm
• Active 15 sec @ 95% (95w) 125 rpm
• Active 3:15 min @ 45% (45w) 85 rpm
• 15X
  • Active 1 min @ 120% (120w) 100 rpm
  • Rest 1 min @ 45% (45w) 85 rpm
• Cooldown 9 min @ 55-35% (55-35w) 85 rpm